Avocado vs. Egg white — In-Depth Nutrition Comparison
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Differences between avocadoes and egg whites
- Avocadoes have more fiber, vitamin B5, vitamin B6, folate, copper, vitamin K, vitamin E, and vitamin C, while egg whites have more selenium and vitamin B2.
- Egg whites' daily need coverage for selenium is 36% higher.
- Egg whites have a lower glycemic index. The glycemic index of egg whites is 0, while the glycemic index of avocadoes is 40.
The food types used in this comparison are Avocados, raw, all commercial varieties and Egg, white, raw, fresh.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +163.6% |
| Contains more CalciumCalcium | +71.4% |
| Contains more PotassiumPotassium | +197.5% |
| Contains more IronIron | +587.5% |
| Contains more CopperCopper | +726.1% |
| Contains more ZincZinc | +2033.3% |
| Contains more PhosphorusPhosphorus | +246.7% |
| Contains less SodiumSodium | -95.8% |
| Contains more ManganeseManganese | +1190.9% |
| Contains more SeleniumSelenium | +4900% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1575% |
| Contains more Vitamin B3Vitamin B3 | +1555.2% |
| Contains more Vitamin B5Vitamin B5 | +631.1% |
| Contains more Vitamin B6Vitamin B6 | +5040% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1925% |
| Contains more CholineCholine | +1190.9% |
| Contains more Vitamin B2Vitamin B2 | +237.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +8523.5% |
| Contains more CarbsCarbs | +1068.5% |
| Contains more OtherOther | +150.8% |
| Contains more ProteinProtein | +445% |
| Contains more WaterWater | +19.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more FructoseFructose | +71.4% |
| Contains more GalactoseGalactose | +42.9% |
| Contains more SucroseSucrose | +16.7% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Glucose
~0.34g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 0.4µg | 20µg | 36% |
| Fiber | 6.7g | 0g | 27% |
| Monounsaturated fat | 9.799g | 0g | 24% |
| Vitamin B5 | 1.389mg | 0.19mg | 24% |
| Vitamin B2 | 0.13mg | 0.439mg | 24% |
| Fats | 14.66g | 0.17g | 22% |
| Folate | 81µg | 4µg | 19% |
| Copper | 0.19mg | 0.023mg | 19% |
| Vitamin B6 | 0.257mg | 0.005mg | 19% |
| Protein | 2g | 10.9g | 18% |
| Vitamin K | 21µg | 0µg | 18% |
| Vitamin E | 2.07mg | 0mg | 14% |
| Polyunsaturated fat | 1.816g | 0g | 12% |
| Vitamin C | 10mg | 0mg | 11% |
| Saturated fat | 2.126g | 0g | 10% |
| Vitamin B3 | 1.738mg | 0.105mg | 10% |
| Potassium | 485mg | 163mg | 9% |
| Sodium | 7mg | 166mg | 7% |
| Iron | 0.55mg | 0.08mg | 6% |
| Zinc | 0.64mg | 0.03mg | 6% |
| Manganese | 0.142mg | 0.011mg | 6% |
| Calories | 160kcal | 52kcal | 5% |
| Vitamin B1 | 0.067mg | 0.004mg | 5% |
| Phosphorus | 52mg | 15mg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Magnesium | 29mg | 11mg | 4% |
| Carbs | 8.53g | 0.73g | 3% |
| Choline | 14.2mg | 1.1mg | 2% |
| Vitamin A | 7µg | 0µg | 1% |
| Calcium | 12mg | 7mg | 1% |
| Net carbs | 1.83g | 0.73g | N/A |
| Sugar | 0.66g | 0.71g | N/A |
| Starch | 0.11g | 0% | |
| Tryptophan | 0.025mg | 0.125mg | 0% |
| Threonine | 0.073mg | 0.449mg | 0% |
| Isoleucine | 0.084mg | 0.661mg | 0% |
| Leucine | 0.143mg | 1.016mg | 0% |
| Lysine | 0.132mg | 0.806mg | 0% |
| Methionine | 0.038mg | 0.399mg | 0% |
| Phenylalanine | 0.097mg | 0.686mg | 0% |
| Valine | 0.107mg | 0.809mg | 0% |
| Histidine | 0.049mg | 0.29mg | 0% |
| Fructose | 0.12g | 0.07g | 0% |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
10%
Minerals Daily Need Coverage Score
21%
17%
Comparison summary
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 2.126g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 40)
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Avocado contains less Sodium (difference - 159mg)
Which food is cheaper?
Avocado is cheaper (difference - $0.2)
Which food is richer in minerals?
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)